| Yoga is not to be thought of as just a series of | | | | throughout this pranayama. Learn to listen to the |
| awkward movements useful for making your body | | | | breath in order to achieve the best results. |
| subtle and flexible. While yoga will achieve this, its | | | | The correct position for pranayama |
| benefits are much more profound. The various | | | | What is the correct position for performing this |
| elements of yoga are all fundamental and without | | | | pranayama exercise? There isn't one. It can be |
| them yoga postures become simply physical | | | | performed either sitting or lying down. In this article I |
| movement. These elements; asanas, breathing, gaze | | | | want to talk about the lying position as I think this |
| and meditation when performed correctly will allow to | | | | enables a greater level of relaxation. We will need |
| become one with yourself and providing a level of | | | | some props for this (yoga blocks, folded blankets, thick |
| awareness never before experienced. | | | | books,etc.) as your chest, neck and head must be |
| Today we are going to take a look into pranayama, | | | | raised from the floor. Your back should be gently |
| the art of breathing and breath control. With | | | | arched with your thighs and backside on the floor while |
| pranayama we are conscious of our breath travelling | | | | your upper back should be supported to just below the |
| though our lungs. While this exercise that we are going | | | | same height as the tops of your thighs(8-10 inches), |
| to discuss is a little difficult to master, your efforts will | | | | your neck and head should also be comfortably |
| be well worth it. Believe me. | | | | supported. It is important that your head is not inclined |
| Ujjayi breath control | | | | backwards, but slightly higher than your neck. It is also |
| This specific exercise is performed by making a soft, | | | | a good idea to cover your eyes and ears. |
| yet audible, sound in the back of your throat while | | | | >Relax your throat and your entire body, try to |
| inhaling and exhaling through the nose. In this breathing | | | | focus on an imaginary point inside your chest. Gently |
| practice, you will be breathing deeply while restricting | | | | close your eyes and look downwards towards the |
| the back of throat allowing the air to swirl in the back | | | | imaginary point, this will help you relax. If your eyes are |
| of the throat so as to create a low humming sound. | | | | looking upwards your mind will become full of invasive |
| The sound should resemble that of wind in the trees or | | | | thoughts. The next step is to breath normally, |
| ocean waves. Some people have also said this sound | | | | becoming acquainted with this position and your body. |
| resembles the famous dark villan of Star Wars: Darth | | | | Fully expand your chest but do not tense your |
| Vader, however I don't think he was practicing | | | | diaphragm. |
| pranayama. Follow the humming sound as it will help | | | | The next step is to inhale normally but exhale deeply |
| you concentrate on the synchronization of breath. | | | | and slowly releasing all of the air from your lungs, feel it |
| Some of you may find it difficult to produce the | | | | leave your body. You should try to synchronize as |
| humming sound, but there is a simple exercise to help | | | | much as possible the movements of your abdomen |
| you. Try sitting upright and deeply inhale through the | | | | and diaphragm and keep the flow of your breathing |
| nose and then exhale through the mouth, however, | | | | stable at all times. Do this for about 15 cycles. |
| while exhaling make the back of your throat vibrate | | | | The next phase is the exact contrary of the previous |
| and hum or purr as if you were whispering. You should | | | | one. Here we are inhaling deeply but exhaling normally |
| be able to feel the air passing through your throat. | | | | without effort. You should experience your breath |
| Breathe like this several times then midway through | | | | rising from your lower chest to your throat, be |
| exhaling close your mouth and exhale through your | | | | conscious of this. Once again 15 cycles. |
| nose. | | | | Finally, you will be breathing in and out deeply and |
| The second part is also tricky to perform correctly. | | | | peacefully in a controlled manner, completely filling your |
| While inhaling through the nose you should try to | | | | lungs with air and then totally emptying your lungs. End |
| replicate the same swirling sound in your throat. As | | | | the exercise by exhaling. One again 15 cycles is |
| with all new things, with practice you will be able to do | | | | sufficient. |
| this automatically without effort. | | | | After you have finished, gently sit up from the |
| With this breathing exercise we must be totally | | | | supports under your back and head, remove them, |
| relaxed, this may seem odd but you should also keep | | | | then lay on the floor in a Savasana posture "the |
| your face muscles relaxed during the exercise. Your | | | | corpse" and relax for 3-5 minutes. |
| chest shouldn't heave and your collar bone should only | | | | If it is too difficult to perform the humming sound in |
| slightly raise and fall. | | | | your throat, just practice the breathing exercise without |
| We are trying to create a smooth rhythm in our breath | | | | the sound. You can always practice later. |